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LOW-FODMAP DIET

WHAT IS A FODMAP DIET?

FODMAPs are Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. These types of carbohydrates can cause irritation to the bowels and contribute to abdominal pain and discomfort, bloating, gas and cycling of diarrhea to constipation (and the reverse).

These carbohydrates are found in various grains, fruits, dairy, and vegetables. FODMAP’s tend to be dose dependent. Your diet should start with foods that contain the lowest amounts of FODMAPs as possible. As your symptoms decrease, you can experiment with slowly increasing the amounts of FODMAPs in your diet.

It is highly recommended to seek out the help of a registered dietitian who has experience with the FODMAP diet and digestive disorders. Your dietitian will also be able to tell you which foods to add back and when you should add them back in the diet. He or she may recommend supplements to ensure intestinal healing. This is a highly individualized process.

FOODS TO EAT ON A LOW FODMAP DIET

Vegetables

Bok Choy Carrot Celery Endive Ginger Green Beans

Lettuce Parsnip Potato Pumpkin Red Bell Pepper

Spinach Squash Sweet Potato Tomato Zucchini

Fruits

Banana Blueberry Cantaloupe Grape

Honeydew Melon Kiwi Lemon Lime

Orange Raspberry Strawberry

Protein

Grains

Rice
Oats
Millet
Quinoa
Sorgum

Dairy

Lactose-Free Milk and Lactose-Free Plain Yogurt (Dairy may bother digestive system for other reasons, and you may want to eliminate it initially. If you do add it to your low FODMAP diet, buy the "Lactose-Free" variety.Rice MilkOat MilkHard Cheeses

Condiments

Olive Oil
100% Maple Syrup
Cane Sugar
Spices (Garlic can be used for flavor but must be removed before consumption)